Indian-Style Lentil and Potato Hash


From The Complete Plant-Based Diet by JL Fields

Potatoes are such a comforting breakfast food, and contrary to food myths, they are super nutritious—low in calories and rich in vitamins C and B6, potassium, and iron. Spuds are typically fried for breakfast, but here they’re simmered in a spicy sauce to create a deep, warming flavor. The last-minute addition of lentils contributes even more potassium, plus iron and protein. For a third burst of nutrients, serve over raw or steamed greens.


  • ¼ cup Vegetable Broth or water, plus more if needed
  • 1 (10-ounce) russet potato, unpeeled, cut into ¼-inch pieces
  • 1 teaspoon ground cumin
  • ½ teaspoon ground allspice
  • ½ teaspoon ground ginger
  • ½ teaspoon garam masala
  • ½ teaspoon salt
  • 1 (15-ounce) can brown lentils, drained and rinsed
  • ½ cup chopped green onions
  • ½ cup chopped fresh cilantro (optional)
  • ¼ cup chopped peanuts (optional)
  1. In a large skillet, heat the broth over medium-high heat. Add the potato, cumin, allspice, ginger, garam masala, and salt (if using) and cook, stirring frequently, until the potato is tender, about 10 minutes. Add more broth or water as needed to maintain a very thick sauce consistency.
  2. Add the lentils and stir to combine. Lower the heat to medium, cover, and cook for 5 minutes more.
  3. Divide the lentil mixture among four bowls. Top each serving with 2 tablespoons of green onions, 2 tablespoons of cilantro, and 1 tablespoon of peanuts, then serve.

SWAP IT: You can do a lot of fun things with this recipe. If you love mung beans (I do), use 1½ cups cooked to replace the lentils. Or, for an entirely different flavor profile, use pinto beans and replace the allspice, ginger, and garam masala with ½ teaspoon each ground cinnamon, chipotle chile powder, and chili powder.

PER SERVING (1 CUP): Calories: 148; Saturated Fat: 0g; Total Fat: 1g; Protein: 8g; Total Carbs: 29g; Fiber: 7g; Sodium: 28mg